Biceps

Programmes

• RB100

  12 weeks · Intermediate

  12-Week Half Marathon

  Twelve weeks of structured running plus strength work to get you to the half-marathon start line strong.

  Includes biceps in linked sessions

• RB100

  12 weeks · Intermediate

  12-Week HYROX Race Prep

  Stations, running engine and race simulations, four days a week, to arrive at HYROX fit and confident.

  Includes biceps in linked sessions

• RB100

  12 weeks · Intermediate

  12-Week Muscle Gain

  An upper/lower split, four days a week, built around progressive overload for steady, visible muscle gain.

  Includes biceps in linked sessions

• RB100

  16 weeks · Intermediate

  16-Week Marathon

  A classic 16-week marathon build: intervals, tempo, mobility and a long run that grows to three hours.

  Includes biceps in linked sessions

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  4 weeks · Beginner

  4-Week Beginner Starter

  Three short sessions a week to build the habit, learn the basic lifts and get moving again.

  Includes biceps in linked sessions

• 

  6 weeks · Beginner

  6-Week Fat-Loss Kickstart

  Four sessions a week mixing circuits, strength and easy cardio to start losing fat and keep it off.

  Includes biceps in linked sessions

• 

  8 weeks · Intermediate

  8-Week 10k Plan

  Speed, tempo and long runs plus one mobility day to run a strong 10k.

  Includes biceps in linked sessions

• RB100

  8 weeks · Intermediate

  8-Week Strength Foundations

  Three heavy days a week on the big lifts, carries and sandbag work to build a strong base.

  Includes biceps in linked sessions

• RB100

  8 weeks · Intermediate

  8-Week Weight Loss

  Two strength-based fat-loss sessions plus two conditioning days a week, building over eight weeks.

  Includes biceps in linked sessions